The Big Finish

For Monday, July 6th:

Front squat 2-2-2-1-1-1-1

and for a finisher,

One minute max toes-to-bar (or hanging straight leg raise)
Tabata sumo deadlift high pull
One minute knees-to-elbows (or hanging knee raise)
Tabata push press
One minute max sit-ups (or sit-ups)

Post loads, reps and tabata scores to comments.

ALSO ALSO ALSO. Just wanted to give mad props to Andy Pelis for posting PVCF's first sub-three minute Fran. 2:51! 2:51! 2:51! It's a really a tremendous accomplishment. GO CAPTAIN CROSSFIT GO!

Read more...

Fran

For Friday, July 3rd:

"Fran"
21-15-9 reps for time of
Barbell thruster 95/65lbs
Pull-ups

Post time to comments.

Rest up this weekend and we'll go for 1RM front squats on Monday.

PLEASE REMEMBER we'll be closed for the Fourth of July. We'll also be closing slightly earlier tonight--no 6:30pm class. Enjoy your holiday! Snaps from this morning:


Brian "The Konqueror" Kazak starts with the Northampton Fire Department next week. Congrats, Brian!


More congrats go to Greg "Sharkman" Norman, who put up his first as Rx'd "Fran" today.


Dr. P was all smiles after the workout.


Gunz and the Konqueror, not so much.

Read more...

Rain Day

For Thursday, July 2nd, a grueling CF benchmark "girl":

Well, Mother Nature's not exactly cooperating, so I had to improvise a Rain Day WOD this morning. It's called

"Tabata That Other Thing"
8 intervals of 20 seconds of work and 10 seconds of rest at the following stations:
Deadlift 135/95lbs
Lateral barrier jump
Wallballs 20lbs/14lbs
Double-unders

Subs as follows: two barrier step-overs=one jump, three single rope skips=one double-under. Score is total number of reps. Some pics of Team Space Monkey trying this one on for size at 6am:


"Hey! This is new. I'm having a good time."


"29 skips in a row! This is a pretty good time!"


"I'm having a good time! I'm having a good time!"


"We had a really good time!"

Read more...

Raw Power

For Wednesday, July 1st:

Power clean 2-2-2-1-1-1-1

This is it--week three of our MEBB program. Come in and work your way to your 1RM. PRs au go go! For our finisher, lots of core work:

Ten rounds for time:
10 Lunging buelers (each side)
5 Barbell get up sit-ups

Post loads and time to comments.

NOTE NOTE NOTE. Starting tomorrow, and for the next couple months, there will be NO PARKING in the lot by the loading docks. WalMart is going to be leasing some warehouse space and their trucks will be coming in and out. Parking on the street is okay, as is parking in the lot across the street.

ALSO. We will be CLOSED Saturday, July 4th. Happy Independence Day!

Read more...

Super Cindy!

For Tuesday June 30th:

As many rounds as possible in twenty minutes of
10 Front squats
10 Pull-ups
10 Push-ups

Post front squat load and rounds to comments.

Read more...

For Monday, June 29th:

Weighted pull-ups 3-3-3-2-2-2

These are deadhang pull-ups. If you can't do a deadhang yet, use the assistance bands as necessary as you work toward that goal. For conditioning work, we've got

Six rounds for time of
5 One-handed dumbbell push press
7 One-handed dumbbell split clean (switch hands)
9 One-handed dumbbell deadlifts (switch hands)
15 Double-unders

Warning! This workout requires you to be able to tell left from right.


Optional assistance accessory.

Post loads and time to comments. Action pix from this morning:


DOOM!


Airborne Johnny is getting so hhyyyyooogee from CF his wardrobe can't keep up.


Meg, making it look easy.


Double-unders bring out Danny's war-face.

Read more...

Saturday's Calamities

For Saturday, June 26th:

Run 400m
21 Dips
21 Power snatches
Run 400m
15 Dips
15 Power snatches
Run 400m
9 Dips
9 Power snatches
Run 400m

For time. This workout should take between 15-20 minutes, so scale your loads and the gymnastics elements (paralette vs. stationary bar vs. ring dips) as appropriate. Check out some photos of this morning's classes ripping it up:












...Hence the nickname, "Skinz."

Read more...